Mind over Macros

[steak]

Chad aichs...meeeeeeeeeeean! keep it up bro

evidently he suffers terribly from a sleeping disorder, spends most nights on the floor trying to sleep cos the bed is so uncomfortabke at 390lbs (I think he is),has used CPAP, been studied by sleep experts he loses weight, suffers from depression, has suicidal thoughts tc. Sux to that!

Doesnt stop him turning up religiously to pl, sm, highland games meets though.

1 word - staunch 8)

[Old Bull]

plus accessory/recovery work

All in all a good week with squats feeling much stronger, bench and deadlift much the same but its early days and next week is a high volume week with 7000kg extra to move in 3 sessions. Im sticking to the programme (to the letter) and only adding in the saturday conditioning session.

Eats have been up by 500 calories a day this week but it seems that is still not enough as the I have dropped 1.5kg this week. It could be water as Im not creatine loading now, the longer sessions and how taxing they/recovery energy requirements etc so will up it to a solid 6500-7000/week and add a dirty meal 1 day a week :wink: hehe any excuse!

Good summary Steak,

The training effect will start to kick in next week, the sessions are taxing and you just want to eat as they Say "FEED THE MACHINE".

Week three is the week most fail on, the acumulated fatigue from the Volume starts to kick in you feel like shit but thats how you are suppose to feel, week four the volume drops but the intensity picks by 5%. You will feel smashed but still able to lift the higher %

Good Suff Comrade

[steak]

Good summary Steak,

The training effect will start to kick in next week, the sessions are taxing and you just want to eat as they Say "FEED THE MACHINE".

Week three is the week most fail on, the acumulated fatigue from the Volume starts to kick in you feel like shit but thats how you are suppose to feel, week four the volume drops but the intensity picks by 5%. You will feel smashed but still able to lift the higher %

Good Suff Comrade

Thanks mate...Its funny as when I first opend the programme and went through it I threw a wary eye at week 3 and went "bloody hell!" and it has been in the back of mind ever since so deep runs the obsession

but this is what I want and what I train for and it will be a good week and the rewards will be worth it...in fact I cant wait :twisted:

**scuttles off to cook a feed**

[ApriliaRS]

Training looking awesome! Best day of 37 is the Monday of Week 4, you'll want to feed up for that one :nod:

[steak]

aye..it looks pretty good 80-85% work 8)

today was conditioning

after a bike ride - 10mins, 80rpm

4 laps of:

lat pulldown

standing calf raise

seated barbell press

bicep curl

ab crunches

lying leg curl

tricep pressdown

abs

bike ride again to finish.

Stretches - 10m mins

kept the rests down to "as required"= soaked :roll:

Didnt really feel like it after last nights session but did it anyway. Rest day tomorrow and training again monday. It's a big week coming up so an extra steak or 2 and a big bowl of cheese cake at the BBQ tonight

Been eating big today including choc milk, 3 steaks so far, white rice in 3 cups per serve, veges, 400g chicken breasts and a 1200 cal shake. the BBQ will top that off nicely :roll:

[Viking Power]

Hey Steak,

awesome training clips well done, keep it up, the video on Chad over looking heart and will power was a good watch thanks for that.

VP

[Old Bull]

but this is what I want and what I train for and it will be a good week and the rewards will be worth it...in fact I cant wait :twisted:

**scuttles off to cook a feed**

That's The Sheiko Way Comrade be hungry even for the food too!!!!

[startinfromscratch]

looking promising bro, train volume + eats = masstastic :twisted:

[jono]

nice going steak.

big eats and lifts :nod:

[steak]

Thanks for your encouraging words fellas :nod:

Week 3 Day 1

Squat

5x90kg

2x 4x110

2x 3x127.5

5x 3x145

Bench

5x67.5

4x82.5

2x 3x95

5x 3x108

Squat

5x90

5x110

5x 5x127.5

Flat DB flyes

5x 10x25lbDBs

Push ups

5x10

Good mornings

5x5x75kg

Squats flew up but Bench felt heavy :roll: I sense change.........

Been off my tucker a bit today :roll: :twisted: but would have got to maintaince cals so not too phazed by it.

[Big john]

Squat

5x90kg

2x 4x110

2x 3x127.5

5x 3x145

Boris would be proud :nod:

[Old Bull]

How was the 5x5 as nice as it looked on paper good Day 1 training Steak

[Gym rat]

great training vid

[steak]

How was the 5x5 as nice as it looked on paper good Day 1 training Steak

it was a synch..but my bench was crap..absolute crap. Felt heavy in my hands which is not good :roll: Today Im feeling a bit toasted too, so guessing, but it could be neural? Poor sheiko virgin feels effects

Appetites gone too but will roll with that as I can still cram food in and Ive been overeating a fair bit lately. will make sure I hit maintainence calories though..easy.

[steak]

great training vid

oh... and cheers GR bit of fun

[Old Bull]

but my bench was crap..absolute crap. Felt heavy in my hands which is not good :roll: Today Im feeling a bit toasted too, so guessing, but it could be neural? Poor sheiko virgin feels effects

A bit of nueral and the body adapting, you will feel like shit and your suppose to on the third week, volume up this week, next week intensity up volume down.

[steak]

but my bench was crap..absolute crap. Felt heavy in my hands which is not good :roll: Today Im feeling a bit toasted too, so guessing, but it could be neural? Poor sheiko virgin feels effects

A bit of nueral and the body adapting, you will feel like shit and your suppose to on the third week, volume up this week, next week intensity up volume down.

yeah mate...much as I thought and foolishly I was looking forward to this week :twisted: feeling better today and pretty focused so its head down arse up for 14.5 ton of deads/bench/deads :nod:

[steak]

Week 3 Day 2

Deadlifts to knees- with pause

4x110kg

4x130

2x 4x152.5

4x 4x162.5

Bench

6x75

5x82.5

2x 4x95

2x 3x102.5

2x 2x110

2x 1x115

2x 2x108

2x 3x102.5

4x95

6x90

7x75

Rack Deads - knees

5x130

3x 3x152.5

4x 4x172.5

Flat BD Flyes

5x10x25lb DBs

Lunges

5x5x70kg

Good volume (14+ton) Everything felt strong and flew up Eats have been down a bit still but ho hum not caring as it will come right soon enough.

[drizzt]

Some nice volume there mate :nod: Good stuff!

[Old Bull]

Week 3 Day 2

Good volume (14+ton)

Like Bro,

14 + Tons nice ring to it :clap: :clap: :clap:

[Viking Power]

Good going Steak, its good come week 5 mate test day, all the work will pay off then slowly deloading till week 8 then BOOM all new PB's coming up great best of luck brother.

VP

[steak]

Cheers fellas 8)

[steak]

sooo that was what week 3 was all about. Im glad I took in all the good advice Old Bull, Tonka, Viking and the good oil on the Powerhouse forum! Big ups :nod:

Got a bit fried and was feeling glum until I started tonights train which went really well.

Week 3 Day 3

Bench

5x67.5kg

4x82.5

2x 3x95

5x 3x110

Squat

5x90

5x108

2x 5x130

5x 4x135

Bench

6x75

2x 6x90

4x 6x110

Flat DB Flyes

5x10x25lbDBs

Seated GMs

5x5x40 - kept it lighter this session

Weekly Summary

The stories are true. The accumulated fatigue eats into you week 3 which happens to be a high volume week and I guess everyone would react differently to it. Im pleased I had been training with pretty high volume prior to starting this so although I felt a bit toasted it wasnt too bad. Thankful.

Im really starting to realisec just how significant the lighter exercises are at the end of the session. On paper they look like nothing but in reality they are very important and I haven't strayed from the programme on these or anything else for that matter other than rounding weights up a bit where required. It goes well comrades

Weekly Volume

Squat - 13320kg

Bench - 14803

Deadlift - 9030

37,153kg :grin:

Saturday is conditioning and I'll be adding in a heap of stretches too.

[Old Bull]

Shot Bro,

A good end to the week, less volume more intenisty next week you will enjoy it.

Stay Strong

[Viking Power]

Hey Steak,

Week four is a good one also at the beginning off the week but buttons off on friday due to test week on week 5, good training keep it up mate.

VP